A compound pulling exercise that targets the back muscles, particularly the lats and rhomboids, using a cable machine for consistent resistance throughout the movement.
Sit on the cable row machine with feet planted on the footrests. Grasp the handle with both hands and pull it toward your lower chest while keeping your back straight and elbows close to your body. Control the return movement to the starting position.
Sit on the cable row machine with feet planted on the footrests, grasp the handle with both hands, and extend your arms fully while maintaining an upright posture.
Return to the starting position with arms fully extended, maintaining the same seated posture and grip throughout the movement.
Keep your back straight, pull elbows back, squeeze shoulder blades, control the movement, maintain upright posture
Using momentum, rounding back, pulling with arms only, leaning back excessively, incomplete range of motion
Increase weight gradually, add pause at peak contraction, perform single-arm variations, use different handle attachments, incorporate tempo changes.
Use lighter weight, focus on form over weight, perform with resistance bands, use wider grip, reduce range of motion initially.
Maintain proper posture to avoid lower back strain. Stop if you experience back or shoulder pain. Ensure the machine is properly adjusted for your height. Keep your back straight throughout the movement.